RuckLiftDie Death WOD "Sierra"

*Penalty Payment from previous RLD Death WOD "Romeo" 

30' AMRAP

50 In & Out Pushups

Advance 53# KB & 45# plate to next station

50 KB Goblet Squats

Advance 53# KB & 45# plate to next station

50 OH Plate Lunges

Advance 53# KD & 45# plate to next station

Hold High Plank until all RLD'ers are at the trucks; once all RLD'ers are completed, each person does 50 Burpees

Move all equipment to starting point

10' AMRAP

Log Carry for laps (max laps while alternating personnel)

RLD'ers not carrying log must complete Alternating Rucksack Turkish Get-ups (Minimum 6 completed reps per person while log is carried)

10' AMRAP

5 Burpee 10m Bear Crawl

10 Knees-to-feet OR Mountain Climbers (Long count)

15 KB Thrusters (35/26#)  

 

CrossFit 

Strength

Back Squat - 5x10+ @ 50-60% 1RM

 

Metcon 

4 RFT

25 Wall Balls (20/14#) 

15 Pullups

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.